Warm-up

Jog 400m
@ every 100m point perform:

• 5 Burpees 
• 10 Lunges

Strength

Every 90sec for 6 Rounds

• 20sec Jumping Lunges
• Rest 10sec
• 100m Sprint (first 2 rounds @80-85% of all out)

WOD

2 Rounds for time:

• 20 Box Jumps over
• 10 Door Pullups

Rest 2min

2 Rounds for time:

• 20 Box Jumps
• 20 Inverted Table Rows